THE BLACK - Week 10:Workout 3 Resistance Training

Standard Warm-up

15 min of moderate/conversational aerobic exercise of your choice (jog, bike, row, swim, etc.)

Perform 10 reps of each of the following exercises Hip hinge Jumping jack High Knee March to Toe touches Cat & Camel Lunge to lunge while raising opposite Birddog position: hip raise, arms circles, push-up arm **Myofascial release as needed (See list below)

Workout Proper

Workout Parameters: 30 sec on: 30-60 sec off; 2-3 rotations of each circuit; 2 min off between each circuit Note that there are 2-3 Levels of each exercise. Choose the level appropriate for your fitness.

Exercise Exercise Progression Upright row (video) L1: Upright row with hose roll L2: Upright row with heavier item at base or available. (See video) L3: Upright row with heavier item at base or available. (See video) Rolled hose swing (video) L1: Swing rolled hose-Use an appropriate weight roll for your strength. L2: Swing rolled hose-Use an appropriate weight roll for your strength. L3: Swing rolled hose-Use an appropriate weight roll for your strength. Side plank (video) L1: Side plank on knee L2: Side plank on feet & elbow L3: Side plank on feet & hand Burpee (video) L1: Burpee L2: Burpee with push-up L3: Burpee with push-up & vt jump Single leg squat (video) L1: Single leg squat (chair or object to balance) L2: Single leg squat with fire pack-use appropriate weight pack L3: Single leg squat with fire pack-use appropriate weight pack

Cool-down Static stretching (video) Myofascial release with Foam Roller (5) or Ball (6) *Hold each stretch for 20 seconds *Roll out each muscle for about 30 seconds or as needed Overhead shoulder stretch Quads/IT band/hip flexors Arm across chest stretch Hamstrings Chest stretch Calf Lunge while raising opposite arm Glutes Calf stretch Thoracic Hurdler stretch Traps Hip stretch Forward butterfly stretch